Prehab - Patellofemoral

Patellofemoral Prehab

Empower Your Knee Health: 8-Week Prehab Program for Ultimate Protection

The quadriceps play a vital role in our daily functioning. To maintain their function and keep you moving forward, they depend on the anchor - the patellar tendon. When the quads and patellar tendon are not in top condition, it can lead to patellofemoral pain. The good news is that you're here to put in the effort and change that. In our 8-week Patellofemoral Prehab Program, we focus on dynamic mobility exercises, improving tolerance for kneeling, knees-over-toes exercises and enhancing your knee health. Our goal is to help you regain control of your knee health and, more importantly, help you reclaim your active lifestyle.

Who Is This Program For?

A patellofemoral prehab routine is specifically designed for individuals who are looking to address or prevent issues related to the patellofemoral joint, which is where the kneecap (patella) meets the thigh bone (femur). This program can be beneficial for a wide range of individuals, including:

• Runners and Cyclists: Due to the repetitive knee flexion and extension in these activities, individuals who frequently run or cycle can be prone to patellofemoral pain syndrome (PFPS), often known as "runner's knee."
• Athletes in Jumping Sports: Those participating in sports that involve a lot of jumping, such as basketball or volleyball, where the forceful and repeated impacts can strain the patellofemoral joint.
• People with Knee Misalignment or Imbalances: Individuals with issues like overpronation, underpronation, or imbalances in thigh muscle strength may experience patellofemoral pain due to increased stress on the joint.
• Individuals with Previous Knee Injuries: Those recovering from knee injuries or surgeries who need to strengthen the surrounding muscles and improve joint stability to prevent re-injury.
• Fitness Enthusiasts Engaging in High-Impact Workouts: People who do a lot of squats, lunges, or other high-impact exercises that put stress on the knees.
• Desk-Based Workers: Individuals who sit for extended periods can develop tight hip flexors and weak quadriceps, contributing to patellofemoral pain by affecting the alignment and movement of the kneecap.
• The Aging Population: Older adults experiencing wear and tear on the patellofemoral joint, leading to discomfort and decreased mobility.

This program is your proactive step towards maintaining an active, injury-free lifestyle.

Your Strategic Training Plan:

Embark on an 8-week journey divided into four progressive phases, dedicating four days each week to your knee health. Supported by instructional follow-along videos, each phase is structured to progressively elevate your knee condition:

• Phase 1: Foundation - Establish vital movement patterns, focusing on posture, core strength, and flexibility.
• Phase 2: Adaptability - Advance to more complex exercises for improved strength, balance, and coordination.
• Phase 3: Motor Control - Enhance motor skills with precision, fostering proprioception and core fortitude.
• Phase 4: Functional Integration - Apply your enhanced capabilities to real-life scenarios, ensuring your knees are injury-resistant and robust.

Dive into our 8-week Knee Prehab Program today and make a steadfast commitment to the longevity and vitality of your knees. Embark on this journey to a stronger, more resilient you, prepared to conquer life's challenges without the shadow of a knee injury.

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!